Stick to the Plan
Turn your unhealthy behaviors into healthy habits in five easy
Hitting the buffet for seconds. Smoking your way
through a coffee break. Watching a six-hour reality show marathon.
We know these behaviors are bad for us, so why do we indulge?
Because change is hard, especially when it comes to ditching
harmful habits for healthy ones. It's about more than just putting
your fork down, snuffing out a cigarette or getting off the couch.
It's about changing your mind.
As hard as the shift to healthier habits may be, you can do
it-but you need a plan. In his book, The Complete
Idiot's Guide to Changing Old Habits for Good, (Alpha,
2008), G. Alan Marlatt, Ph.D., offers insights into creating
healthy behaviors and ways to make sure you stick with them.
Whether you're looking to quit smoking, lose weight or simply
improve your health, here are five essentials to consider when
devising your plan of attack.
1. Put it in writing. Before you can reach
your goal, you must first define it. In his book, Marlatt addresses
the importance of setting a reasonable goal, and then separating it
into smaller, more achievable steps. "You know yourself; you know
what makes you tick," he says. "So choose quit methods you know
give you a fighting chance." Marlatt also recommends creating a
"Quit Commitment Contract" to hold yourself accountable. It should
include details such as what habit you're giving up and why, how
and when you plan to do it, and the friends, family and co-workers
you've told about your goal.
2. Recognize and neutralize triggers. Just
when you're making progress toward quitting a bad habit, a craving
can hit out of nowhere. It can be as simple as the smell of cookies
baking or seeing an old smoking buddy. While you can't always avoid
these triggers, with some planning you can learn to counter them.
Marlatt suggests removing temptation if possible. Clean out your
candy stash or toss your "secret" cigarettes. You can also replace
old "bad" habits with "good" new ones. For example, if you used to
eat your meals on the couch in front of the TV, investing in a
dining table-and using it-can help you change that behavior.
3. Find ways to persevere. The road to
reaching your goal won't always be smooth. To help get through the
tough times and the day-to-day grind, Marlatt suggests making to-do
lists and measuring your progress. Online prompts have also proved
effective. A recent study found that receiving e-mail suggestions
that include diet and fitness tips can actually promote better
4. Bounce back. Nobody's perfect and slip-ups
are bound to happen. In fact, relapse should not be seen as a
failure, according to Marlatt. "It's human, it's predictable and
it's not the end of the world-it's part of the process of change,"
he says. It's important to not beat yourself up if you fall off the
wagon. Consider it a lesson learned-one that will steel you when
temptation comes around again.
5. Give yourself a bonus. Rewards are a great
way to stay motivated and focused. But how often should you reward
yourself? "Do it every hour if it helps you stay focused," Marlatt
says. "You can't spoil yourself." He recommends choosing healthy
rewards that promote your efforts to improve your habits. Treat
yourself to a manicure or perhaps a relaxing reflexology massage.
You'll feel mentally and physically rejuvenated and ready to tackle
your goals head-on.
-By Allison Thomas